weider pro 256 weight bench
TRANSCRIPT
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Sears Model No. 831.15791.1
Kmart Model No. WEBE1137.1
Serial No.
Write the serial number in thespace above for future reference.
CAUTIONRead all precautions and instruc-
tions in this manual before usingthis equipment. Save this manualfor future reference.
SerialNumberDecal
QUESTIONS?As a manufacturer, we are com-
mitted to providing complete cus-tomer satisfaction. If you have
questions, or if parts are missing,PLEASE DO NOT CONTACT THESTORE; please contact
Customer Care.
IMPORTANT: You must note the
product model number andserial number (see the drawing
above) before contacting us:
SEARS CUSTOMERS:
1-800-4-MY-HOME®
(1-800-469-4663)
KMART CUSTOMERS:
1-877-992-5999Mon.–Fri., 6 a.m.–6 p.m. MST
Sat. 8 a.m.–4 p.m. MST
USER'S MANUAL
Visit our website at
www.weiderfitness.com
new products, prizes,fitness tips, and much more!
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WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back CoverLIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
TABLE OF CONTENTS
WARNING DECAL PLACEMENT
The decals shown here have been applied in thelocations shown. If a decal is missing or illegi-ble, call the telephone number on the front
cover of this manual and request a freereplacement decal. Apply the decal in thelocation shown. Note: The decals may not beshown at actual size.
WEIDER is a registered trademark of ICON IP, Inc.
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WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your weight bench before using your weight bench.ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. Before beginning any exercise program, con-sult your physician. This is especially impor-
tant for persons over the age of 35 or per-sons with pre-existing health problems.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-quately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in anycommercial, rental, or institutional setting.
5. Keep the weight bench indoors, away frommoisture and dust. Place the weight bench
on a level surface, with a mat beneath it toprotect the floor or carpet. Make sure that
there is enough clearance around the weightbench to mount, dismount, and use theweight bench.
6. Inspect and properly tighten all parts regular-
ly. Replace any worn parts immediately.
7. Keep children under the age of 12 and petsaway from the weight bench at all times.
8. Keep hands and feet away from movingparts.
9. Always wear athletic shoes for foot protec-
tion while exercising.
10. The weight bench is designed to support amaximum user weight of 300 lbs. (136 kg),
and a maximum total weight of 410 lbs. (186kg). Do not place more than 110 lbs. (50 kg),
including a barbell and weights, on theweight rests. Do not place more than 30 lbs.
(14 kg) on each fly arm. Do not place morethan 50 lbs. (23 kg) on the leg lever.
11. Do not use a barbell that is longer than fiveft. (1.5 m) with the weight bench.
12. Always make sure there is an equal amount
of weight on each side of your barbell whenyou are using it. When adding or removingweights, always keep some weight on both
ends of the barbell to prevent the barbellfrom tipping.
13. When you are using the leg lever, place a
barbell with the same amount of weight onthe weight rests to balance the bench.
14. When using the backrest in an inclined orlevel position, make sure that the support rod
is inserted completely through the uprightsand turned to the locked position.
15. If you feel pain or dizziness at any time whileexercising, stop immediately and begin cool-
ing down.
IMPORTANT PRECAUTIONS
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Backrest
Weight Rest
Support Rod
Upright
Leg Lever
Weight Tube
Weight Tube
Barbell
Fly Arm
Curl Pad
Thank you for selecting the WEIDER® PRO 256 weight
bench. The versatile weight bench is designed todevelop every major muscle group of the body.
Whether your goal is a shapely figure, dramatic mus-cle size and strength, or a healthier cardiovascular
system, the weight bench will help you to achieve the
specific results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product modelnumber and serial number before contacting us. The
model number and the location of the serial numberdecal are shown on the front cover of this manual.
Before reading further, please review the drawingbelow and familiarize yourself with the labeled parts.
Seat
BEFORE YOU BEGIN
ASSEMBLED DIMENSIONS:Height: 44 in. (112 cm)
Width: 24 in. (61 cm)Depth: 59 in. (150 cm)
Weight: 200 lbs. / 91 kg
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This chart is provided to help you identify the small parts used in assembly. The number in parenthesis beloweach part refers to the key number of the part from the PART LIST near the end of this manual. Important:
Note: Some small parts may have been preattached. If a part is not in the parts bag, check to see if ithas been preattached.
M8 Nylon Locknut (17)
M6 x 16mm Screw (29)
M10 Nylon Locknut (33)
M10 x 63mm Bolt (32)
M6 x 38mm Screw (30)
M8 Washer (16)
M10 Washer (34)
M6 Washer (26)
M10 x 137mm Bolt (36)
M8 x 55mm Bolt (18)
M10 x 120mm Bolt (19)
M8 x 43mm Bolt (39)
M8 x 42mm Carriage Bolt (37)
PART IDENTIFICATION CHART
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Before beginning assembly, carefully read the fol-lowing information and instructions:
• Assembly requires two people.
• Because of its size, the weight bench should beassembled in the location where it will be used.
Make sure that there is enough clearance to walkaround the weight bench as you assemble it.
• Place all parts in a cleared area and remove thepacking materials. Do not dispose of the packingmaterials until assembly is completed.
• For help identifying small parts, use the PARTIDENTIFICATION CHART on page 5.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Tighten all parts as you assemble them, unlessinstructed to do otherwise.
• The included grease and the following tools (not
included) may be required for assembly:
Two adjustable wrenches
One rubber mallet
One standard screwdriver
One Phillips screwdriver
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-endwrenches, or a set of ratchet wrenches.
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-cessfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
ASSEMBLY
6
2
1
17
17
37
Indents
13
8
3
WarningDecals 18
18
16
17
1
1
1.
Orient the Crossbar (3) so that the warning decalsare on top. Attach the Crossbar to an Upright (1)with two M8 x 55mm Bolts (18), two M8 Washers(16), and two M8 Nylon Locknuts (17). Do nottighten the Nylon Locknuts yet.
Attach the Crossbar (3) to the other Upright(1) in the same way.
2. Orient the Stabilizer (13) so that the indentedholes are facing the floor. Attach the Front Leg (8)
to the Stabilizer with two M8 x 42mm CarriageBolts (37) and two M8 Nylon Locknuts (17). Donot tighten the Nylon Locknuts yet.
Before assembling the weight bench,
make sure that you have read and under-stand the information in the box above.
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3. Attach the Front Leg (8) to the Frame (2) with twoM8 x 43mm Bolts (39), four M8 Washers (16),
and two M8 Nylon Locknuts (17). Do not tighten
the Nylon Locknuts yet.
4. Attach the Frame (2) to the Crossbar (3) with two
M8 x 55mm Bolts (18) and two M8 Nylon Locknuts(17).
5. Apply some of the included grease to an M10 x63mm Bolt (32). Attach the Leg Lever (4) to the
Front Leg (8) with the Bolt and an M10 NylonLocknut (33). Do not overtighten the NylonLocknut; the Leg Lever must pivot easily.
3
17
239 16
16
8
16
4
2
3
17
18
5
33
4
Grease32
8
7
6. Insert a Long Pad Tube (10) into a hole in the
Leg Lever (4). Slide two Foam Pads (23) onto theLong Pad Tube.
Attach the other Long Pad Tube (10) andFoam Pads (23) in the same way.
10
10
423
23
23
23
6
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7. Attach the Backrest Tubes (5) to the Backrest (6)with four M6 x 38mm Screws (30) and four M6Washers (26). Do not tighten the Screws yet.
8. Insert the Support Rod (7) into a set of holes in
the Uprights (1). Rotate the Support Rod to thelocked position, with the locking pin wrapped
around the left Upright.
Grease an M10 x 137mm Bolt (36). Attach the
Backrest Tubes (5) to the welded tube on theFrame (2) with the Bolt, two M10 Washers (34),
and an M10 Nylon Locknut (33). Do not over-
tighten the Nylon Locknut; the Backrest Tubesmust pivot easily.
See Steps 1–4. Tighten the M8 Nylon Locknuts
(17). See Step 7. Tighten the M6 x 38mm Screws(30).
9. Attach the Seat (11) to the Frame (2) with four M6x 16mm Screws (29).
8
7
530
26
26
30
6
8
Grease
34
536
7
1
2
WeldedTube
1
LockingPin33
34
9
11
29
2
10. Slide a Weight Stop (28) onto the weight tube ona Fly Arm (25).
Slide a Weight Stop (not shown) onto the
other Fly Arm (not shown) in the same way.
10
28
WeightTube
25
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11. Attach a Fly Arm (25) to an Upright (1) with anM10 x 120mm Bolt (19) and an M10 NylonLocknut (33). Make sure that the Fly Arm is onthe outside of the Fly Arm Stop (15). Do not
overtighten the Nylon Locknut; the Fly Armmust pivot easily.
Attach the other Fly Arm (25) in the same way.
12. Insert an Arm Pad Tube (12) into the indicatedhole in a Fly Arm (25) from the side shown. Next,
slide a Foam Pad (23) onto the Arm Pad Tube;the Foam Pad will hold the Arm Pad Tube in
place.
Repeat this step with the other Fly Arm (notshown).
14. Attach the Curl Pad (45) to the Curl Post (27) withtwo M6 x 16mm Screws (29).
15. Make sure that all parts are properly tightenedbefore the weight bench is used. The use of all
remaining parts will be explained in ADJUST-MENT, starting on page 10.
33
25
15
25
19
1
11
14
23
45
27
29
12
25
13. Insert the Inner Bar (43) into the Outer Bar (40)
and align the indicated holes. Using a hammer,tap the two Roll Pins (41) into the holes until they
are flush with the Outer Bar.
13
43
40
41
41
Holes
Holes
12
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ATTACHING WEIGHTS TO THE LEG LEVER OR
THE FLY ARMS
To use the Leg Lever (4), slide the desired weights
onto the weight tube on the Leg Lever. Do not placemore than 50 lbs. (23 kg) on the Leg Lever.
To use the Fly Arms (25), make sure there is a
Weight Stop (28) on each weight tube. Next, slide thedesired amount of weight onto the weight tubes. Donot place more than 30 lbs. (14 kg) on each Fly
Arm.
ADJUSTING THE BACKREST
The Backrest (6) can be used in a declined position,a level position, or any of three inclined positions. Touse the Backrest in a declined position, remove the
Support Rod (7) and lay the Backrest on the Crossbar(3).
To use the Backrest (6) in a level position or an
inclined position, insert the Support Rod (7) into a setof holes in the Uprights (1). Rotate the Support Rod
to the locked position, with the locking pin wrapped
around the left Upright. Rest the Backrest on theSupport Rod.
1
1
7
4
28
25
3
WeightTube
Weight
6
LockingPin
WeightTube
Weight
10
WARNING: When using theLeg Lever (4), place a barbell with the sameamount of weight on the weight rests to
balance the bench.
ADJUSTMENT
The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to seethe correct form for several exercises.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately.The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents.
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ATTACHING WEIGHTS TO THE BARBELL
Slide an equal amount of Weight (38, 44) onto eachend of the barbell. Slide the two Lock Collars (42)
against the Weights, and tighten them fully.
3844
Barbell
38
42
42
WARNING: Always secure the
Weights (38, 44) on the barbell with the Lock
Collars (42). Never use the barbell with morethan 100 lbs. (45 kg).
ATTACHING THE CURL PAD
For some exercises, the Curl Pad (45) must beattached to the weight bench. Remove the 30mm
Square Inner Cap (22) from the Front Leg (8). Insert
the Curl Post (27) into the Front Leg, and align anadjustment hole in the Curl Post with the adjustment
hole in the Front Leg. Secure the Curl Post with theCurl Knob (31).
Note: When the Curl Pad (45) is not being used,store it away from the weight bench, and insert
the 30mm Square Inner Cap (22) into the FrontLeg (8).
45
27
Hole
Adjustment Hole
22
831
44
11
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,push them close to their maximum capacity. Your mus-
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You canadjust the intensity level of an individual exercise in
two ways:• by changing the amount of resistance used
• by changing the number of repetitions or sets per-formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series ofrepetitions.)
The proper amount of resistance for each exercisedepends upon the individual user. You must gauge
your limits and select the amount of resistance that isright for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after eachset. When you can complete 3 sets of 12 repetitionswithout difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a mod-erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-etitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for1 minute after each set. Work your muscles by com-pleting more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete andwell-balanced fitness program. An example of a bal-
anced program follows:• Plan strength training workouts on Monday,
Wednesday, and Friday.• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical exer-
ciser or exercise cycle, on Tuesday and Thursday.• Rest from both strength training and aerobic exercise
for at least one full day each week to give your bodytime to regenerate.
The combination of strength training and aerobic exer-cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets tocomplete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to yourbody’s signals. If you experience pain or dizziness
while exercising, stop immediately and cool down; findout what is wrong before continuing. Remember that
adequate rest and a proper diet are important factorsin any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretchingand light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasingcirculation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group,emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary theexercises from session to session.
Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should be
followed by at least one day of rest. Once you find theschedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of aneffective exercise program. This requires moving
through the full range of motion for each exercise, andmoving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave youfeeling exhausted. On the exercise guide accompany-
ing this manual you will find photographs showing thecorrect form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on thenext page to find the names of the muscles.
The repetitions in each set should be performedsmoothly and without pausing. The exertion stage of
each repetition should last about half as long as thereturn stage. Proper breathing is important. Exhaleduring the exertion stage of each repetition and inhale
during the return stage. Never hold your breath.
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O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)B. Pectoralis Major (chest)
C. Biceps (front of arm)D. Obliques (waist)E. Brachioradials (forearm)F. Hip Flexors (upper thigh)G. Abductor (outer thigh)H. Quadriceps (front of thigh)I. Sartorius (front of thigh)J. Tibialis Anterior (front of calf)K. Soleus (front of calf)L. Anterior Deltoid (shoulder)M. Rectus Abdominus (stomach)N. Adductor (inner thigh)O. Trapezius (upper back)
P. Rhomboideus (upper back)Q. Posterior Deltoid (shoulder)R. Triceps (back of arm)S. Latissimus Dorsi (mid back)T. Spinae Erectors (lower back)U. Gluteus Medius (hip)V. Gluteus Maximus (buttocks)W. Hamstring (back of leg)X. Gastrocnemius (back of calf)
Rest for a short period of time after each set. Theideal resting periods follow:• Rest for three minutes after each set for a muscle
building workout.• Rest for one minute after each set for a toning work-
out.• Rest for 30 seconds after each set for a weight loss
workout.Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the properform for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease intoeach stretch gradually and go only as far as you canwithout strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List thedate, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.Record your weight and key body measurements atthe end of every month. Remember, the key to achiev-
ing the greatest results is to make exercise a regularand enjoyable part of your everyday life.
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Key No. Qty. Description Key No. Qty. Description
1 2 Upright2 1 Frame
3 1 Crossbar4 1 Leg Lever
5 2 Backrest Tube6 1 Backrest7 1 Support Rod
8 1 Front Leg9 8 19mm Round Inner Cap
10 2 Long Pad Tube11 1 Seat
12 2 Arm Pad Tube13 1 Stabilizer14 4 Plastic Bushing
15 2 Fly Arm Stop16 8 M8 Washer
17 10 M8 Nylon Locknut
18 6 M8 x 55mm Bolt19 2 M10 x 120mm Bolt20 1 25mm Round Angled Cap21 4 38mm Square Inner Cap
22 9 30mm Square Inner Cap23 6 Foam Pad
24 5 25mm Round Inner Cap
25 2 Fly Arm26 4 M6 Washer
27 1 Curl Post28 2 Weight Stop
29 6 M6 x 16mm Screw30 4 M6 x 38mm Screw31 1 Curl Knob
32 1 M10 x 63mm Bolt33 4 M10 Nylon Locknut
34 2 M10 Washer35 4 25mm Square Inner Cap
36 1 M10 x 137mm Bolt37 2 M8 x 42mm Carriage Bolt38 4 15-pound Weight
39 2 M8 x 43mm Bolt40 1 Outer Bar
41 2 Roll Pin
42 2 Lock Collar43 1 Inner Bar44 2 10-lb. Weight45 1 Curl Pad
* – User’s Manual* – Exercise Guide
* – Grease Packet
PART LIST SEARS MODEL NO. 831.15791.1; KMART MODEL NO. WEBE1137.1 R0907A
Note: Specifications are subject to change without notice. See the back cover of this manual for information about
ordering replacement parts. *These parts are not illustrated.
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10
23
9
23
45
29
27
9
25
19 9
2428
22
22
23
12
23
18 16
17
17
18
18
18
18
16
16
16
17
14
14
14
14
112
29
29
33
33
32
33
22
22
8
22
37
17
17
13
17
39
16
16
22
24
4
22
20
43
40 42
42
24
24
41
9
9
1044
38
3
38
25
24
28
9
12
23
19
22
22
6
3433
34
36
5
35
35
30
26
30
26
31
15
21
19
9
7
15
21
1
15
R0907A
EXPLODED DRAWING SEARS MODEL NO. 831.15791.1; KMART MODEL NO. WEBE1137.1
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Part 259766 R0907A Printed in China © 2007 ICON IP, Inc.
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared toprovide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement parts(s) (see the PART LIST and the EXPLODED DRAW-ING near the end of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship andmaterial, under normal use and service conditions, for a period of ninety (90) days from the date of pur-chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-
ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.All repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped
to a service center, freight charges to and from the service center will be the customer’s responsibility. Forin-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend
to any product or damage to a product caused by or attributable to freight damage, abuse, misuse,improper or abnormal usage or repairs not provided by an ICON authorized service center; products used
for commercial or rental purposes; or products used as store display models. No other warranty beyondthat specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-
nection with the use or performance of the product or damages with respect to any economic loss, lossof property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-dental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties ofmerchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the abovelimitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813